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Goal Setting Boot Camp – January 20, 2017!

goal setting with an executive coachDo you want to achieve some big goals?
Not sure where to start?
Afraid you’ll get stuck or fall off track?

Register for this half-day boot camp, designed to provide clear, achievable action steps and follow-through to success!

If you are committed to achieve OUTSTANDING success in 2017, this program is for YOU!

You will:
•  Tie your specific goals to action steps
•  Anticipate and plan for obstacles
•  Create milestones to track your achievement
•  Get and stay unstuck!

Your investment includes:
•  Initial individual coaching session and pre-work
•  Half-day of formal presentations, group work, and on-the-spot coaching
•  A solid plan with detailed actions steps and benchmarks
•  Follow-up individual coaching to ensure success!

When: January 20, 2017, 8 am- 1 pm (lunch is included)
Where: Ascend Consulting, Inc.
101 Lindenwood Dr., Suite 225
Malvern, Pennsylvania 19355
Cost: $849 for 5 hours of group work, PLUS 2 hours of individual coaching!

Register by January 2, 2017 and get $100 off!
Don’t delay—boot camp is limited to 15 participants!
To register: email  Marjorie@ascendconsulting.net or call (610) 696-4443.

Marjorie Johnson,
Executive Coach

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Mindfulness Meditation Group – Beginning Tuesdays on January 17, 2017

 Winter Meditation Group:

“Are you dealing with anxiety or depression or simply stressed by daily life? Learn Mindfulness and experience a quieter mind and calm approach to life’s challenges!”

You are invited to be: Still, Relaxed and be Present!

Tuesday, January 17, 2017

8 weeks ($240) includes CD “Come to the Quiet”.

937 Prichard Ave. West Chester, PA 19382

7:30-8:45pm

To register:  Marjorie@ascendconsulting.net (or) (610)696-4443

“Mindfulness Mediation has been proven to improve focus, sleep and overall wellness. You will learn and practice simple to used skills to manage: Stress, Anxiety and Depression.” This Psycho-educational support group is facilitated by Marjorie R. Johnson, Clinical Social Worker and Coach. This group may be submitted to insurance.

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Wellness: Good for Business, Good for Life!

As a therapist and Executive Coach, I work with people dealing with a variety of issues: Family problems, difficult work relationships, leadership challenges depression, and stress. No matter the specific client’s situation, everyone wants a happier calmer, more satisfying life: Wellbeing.

Here are 5 simple things you can do at work and (or) in your personal life to enhance your wellbeing:

  • Be Mindful: Mindfulness is defined as being fully aware and present in the moment. Staying in the present, stops us from worrying about the future, or being self-critical about the past. When we are “here in this moment”, we can observe our thoughts and emotions, and take a breath when we are starting to feel overwhelmed. Taking a breath allows us to pause. Then, we can effectively respond to what is really happening-rather than reacting to the “Story in our head”.

Here’s the best way to train the mind: Practice this 1-20 minutes everyday:

Sit quietly and follow the breath with your attention as it flows in and out. When your mind wanders, simply notice it (without self-criticism) and come back to the breath.

Research shows that 8 weeks of regular mindfulness mediation reduces anxiety, focuses attention and expands creative thinking in challenging situations. It’s good for both work and home!

  • Tweak your communication skills to improve your relationships. What makes work and family life difficult is often communication problems! There are a few simple things we can do to improve communication and build trust. A good place to start is reflective listening. When you are caught off guard or aren’t sure of what someone’s means, simply say: ” I think I heard you say”…and then, “Did I hear you correctly?” When we reflect back what we heard, it signals to the other person that we are listening for both meaning and content. This simple step can help to avoid conflicts and lead to a better understanding. Secondly, try approaching a difference of opinion with mutual problem solving rather than defending your position. When we collaborate together we turn off stress chemicals in the body that signals our brain to release oxytocin (a hormone that makes us feel connected to others) and endorphins (a feel good chemical in the brain). That’s a pretty big payoff for open hearted listening!
  • Prioritize You! Your are the resource or “machine”. Take care of your machine! Just like you do with your automobile, give yourself regular tune ups, put gas(nutrition) in your tank. Take time off for relaxation, exercise most days and enjoy nature! Twenty minutes of sunlight exposure turns off the physical stress response and lifts the mood.
  • Look for Joy! In every day, there is some small (or big) moment of pleasure. Often we miss pleasure because we are thinking about the past or the future. Look and really see the faces, sky and trees around you. Really listen to the music that’s playing in the car on your drive to work. Beyond simple daily pleasures, joy is an inside job.
    Consider what makes you feel content and satisfied, rather than the big lottery win.
  • Be “Planful”. Be intentional about your big and little goals and create reasonable, specific, action steps to bring your goals to reality. Write them down, consider obstacles and devise strategies to work around them and you will achieve your dreams.
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Goal Setting Boot Camp—October 14, 2016

goal setting with an executive coachDo you want to achieve some big goals?
Not sure where to start?
Afraid you’ll get stuck or fall off track?

Register for this half-day boot camp, designed to provide clear, achievable action steps and follow-through to success!

The small group setting provides the bonus of others’ creativity and experience! Boot camp will empower you to:
•  Tie your specific goals to action steps
•  Anticipate and plan for obstacles
•  Create milestones to track your achievement
•  Get and stay unstuck!

Your investment includes:
•  Initial individual coaching session and pre-work
•  Half-day of formal presentations, group work, and on-the-spot coaching
•  Follow-up individual coaching to ensure success!

When: October 14, 2016, 8 am- 1 pm (lunch is included)
Where: American Executive Center
101 Lindenwood Dr., Suite 225
Malvern, Pennsylvania 19355
Cost: $849 for 5 hours of group work, plus 2 hours of individual coaching!

Register by September 1st and get $100 off!
Don’t delay—boot camp is limited to 15 participants!
Call 610-696-4443 to register.
(Next boot camp will be offered in January.)

Marjorie Johnson,
Executive Coach

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Mindfulness Meditation Group starts: Thursday, September 29, 2016

Autumn in Boston Public Garden

Fall Mindfulness Meditation Group:

Looking to De-stress?

You are invited to be: Still, Relaxed and be Present!

Thursday, September 29, 2016

6 weeks ($180) includes CD “Come to the Quiet”.

937 Prichard Ave. West Chester, PA 19382

7:30-8:45pm

To contact us:  (610)696-4443 (or) Marjorie@ascendconsulting.net

Learn Mindfulness Mediation and how to apply mindfulness principles to manage: Stress, Anxiety and Depression.  This Psycho-educational support group is facilitated by Marjorie R. Johnson, Clinical Social Worker and Coach.  This group my be submitted to insurance.

Click to register

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Problem or Opportunity

 

12-24-13-sunrise-fog-hawk

 

The sun is coming up really early these days! Depending on your perspective (and how dark your curtains) this might be an opportunity or a problem. If you are like me, sometimes that bright early sun is not really what I asked for.  Yet, after some grumbling, I get up, sip coffee on the deck and decide to use these unasked-for moments to meditate and plan my day.  Our moment to moment reality is similar.Life’s curve balls can turn into opportunities if we stop fighting and let go.

Whether in business or in your personal life the following strategies may help you to adjust to what is and even gain from the unexpected:

  1. Breathe. When we slow down and breathe deeply we can stop fighting with the unexpected. Make a conscious decision to accept with what is and address it.
  2. Explore options to respond to the challenge.  Ask others for support and brainstorm potential solutions.
  3. Look for the gift in the situation: Maybe getting up with the birds is actually a blessing!
  4. Reprioritize based on the new reality.

Some of life’s detours take us to beautiful places and some are really difficult. Each is to be experienced and can be learned from.   When planning its helpful to allow for things to go wrong or take longer than expected.   Then we can be less reactive when changes happen.  If all else fails, we can choose gratitude for the opportunity to learn something from life’s curve ball.

 

 

 

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Public Speaking Fears…How to avoid them

“The Most precious things in speech are the pauses“. ~ Sir Ralph Richardson

“I’d rather Die Than Speak in Public”.

If you are someone who dreads public speaking, you are not alone.  Discover small strategies to overcome both the anxiety and lack of experience.

  1.  Have only 1-3 main points you will convey.

  2.  There are 3 main sections of any presentations:

  • Intro- Tell them what you’re going to tell them.
  • Body- Tell Them.
  • Recap- Tell them what you’ve told them.

   3.  Before beginning to speak, Breathe….wait a moment or two to calm down. Your listeners will be more attentive.

  4. Speak very slowly. Do NOT rush!

  5.  When you want to say “um” or “you know”, simply put your lips together and pause. The pause works for you as it creates expectancy in the audience.

  6. Encompass the whole room with your eyes. Look just above the heads of your audience. Look left, center and right. REMEBER TO SMILE!

Stay tuned for more tips to take the fear out of public speaking.

Why suffer in silence? Call Ascend Consulting: 610-696-4443, to experience how professional coaching can help you to communicate MASTERFULLY!

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Marjorie Johnson, LCSW, ACC Featured in Philadelphia Women’s Journal

Marjorie Johnson, President of Ascend Consulting, Inc., provides Executive and Career Coaching, Training, and Counseling Services specializing in AD-HD.

A Licensed Clinical Social Worker and an International Coaching Federation Certified coach, Marjorie empowers individuals and organizations to improve communication, performance and work-life balance.

Born and raised in Massachusetts and educated in Rhode Island and Texas, Marjorie has worked in healthcare administration, owns her own company and consults with corporations and non-profits. A highly sought-after motivational speaker she has presented for Chester County Hospital, Liberty Property Trust, the Chester County Emergency Services Department, and West Chester University’s Presidents’ Council.

Marjorie is an active member of the Philadelphia Area Coaches Alliance, is a qualified Myers-Briggs consultant and is a coaching affiliate with Villanova University’s Executive MBA program. She co-facilitates the Non Profit Academy of the Exton Regional Chamber of Commerce and serves on the Professional Advisory Board of CHAD (Children and Adults with AD-HD.) She holds the highest credential in her profession, the Diplomat of Clinical Social Work (DCSW). Marjorie is a cantor at her church and is an exercise enthusiast. She and her husband David have been married for 29 yrs and have 3 children. Contact Marjorie at 610-696-4443 or marjorie@ascendconsulting.net.

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